Workouts

One of the most important things about being a better runner is the workouts you do. You need to make sure that your reps are jut the right amount for you. For example when you are doing 3 minute runs your body can only do so much since you are running 1 min really hard 1 min easyier and 1 min even harder which at the end can really hurt your body and when your 13-15 you should only be doing about 5-6 reps but at the age 0f 10-12 only do 3-4 because your body is till going throung changes as you grow and you don't want to screw anything up.

Here are some of the best workouts for long distance runners.

3 minute runs are one of the best workouts for distance runners. 1 min hard 1 min easy 1 min hard
Fartlek - 10 sec hard, 10 sec easy, 20 sec hard, 20 sec easy, 30 sec hard, 30 sec easy,...up to, 80 sec hard, 80 sec easy, and then 70 sec hard, 70 sec easy, 60 sec hard, 60 sec easy, 50 sec hard, 50 sec easy,...down to, 10 sec hard, 10 sec easy and then CD. At first just do this one to 70 sec hard then 70 sec easy and go back down.
Indian Running - In groups of 4-6 get in single file and start running. The last person in line surges to the front and becomes the leader. As soon as they get there the new last person surges to the front
Speed Sandwich - Run 20 sec blazing and 2 min easy for the entire workout.
Cruise Intervals - 1/2 or 3/4 or mile repeats at a pace 30-45 seconds slower than mile race pace. Take a 30 sec break and then repeat enough to get a total of 2 - 2.5 miles.
Hill Repeats - Find a course with some hills and run everything easy except for the uphills and the tops.
2 Sets of 4-5 x 300 m with each 100 meters at the same pace. Walk 100m and repeat. Full recovery between sets and then repeat. These should always be done with the wind for the 300 m part.

Well thats it, I hope by now you have learned some stuff on helping you become a better runner so tell your friends and try this at home or by yourself as you do this you will become a great runner.